Whether you're doing 16:8, 18:6, 20:4, or OMAD — enter your wake time and goal to get your precise eating window, fasting schedule, and estimated daily calorie target.
16:8 (Leangains): The most popular and sustainable protocol. Skip breakfast, eat between noon and 8pm.
18:6: Slightly more restrictive. Common window is 1pm–7pm. Good for experienced IF practitioners.
20:4 (Warrior Diet): One large meal and small snacks in a 4-hour window. Requires adaptation time.
OMAD: One meal a day in a 1-hour window. Very effective for fat loss but challenging to meet nutritional needs.
IF is not recommended during pregnancy, for those with eating disorder history, or certain medical conditions. Consult your GP before starting.